Am I keeping my heart rate too high?

You cant push yourself all the time. You'll burn out and will be overtraining in no time. First, try to define your goal and from there you can base your training.

TrekDedicated said:

When I ride, I ride pretty hard. I recently purchased a HRM so I can have an accurate data feedback. I maintain a 175-185 bpm. I read all these topics/web pages/etc that have all these different 'stages' to train in, but I don't feel like I am getting a work out in anything other than around 180bpm. My rides only feel 'worthwhile' when I am pushing myself.

Do I need to just get tough/discipline myself and try to train in the different % of HRMax or what?

Thanks!

you are definitly training too hard if you're in that upper range all the time.. Most of your training should be in the lower zones, in order to get better aerobic endurance. This is crucial. Pushing yourself to the limit may be nice, but it won't make you a better rider if you haven't got a solid base (which needs to be develloped continuously).

TrekDedicated said:

When I ride, I ride pretty hard. I recently purchased a HRM so I can have an accurate data feedback. I maintain a 175-185 bpm. I read all these topics/web pages/etc that have all these different 'stages' to train in, but I don't feel like I am getting a work out in anything other than around 180bpm. My rides only feel 'worthwhile' when I am pushing myself.

Do I need to just get tough/discipline myself and try to train in the different % of HRMax or what?

Thanks!

How do you maintain this HR for a an endurance ride (4-5 hours). Each work out should have a specific goal, long rides to build endurance should be around 120-140 bpm and then as you get into shape for the season you should be doing higher intensity workouts but still maintain a longer lower intensity ride during this period. You should combine low and high intensity as well as recovery to get the maximum benefit and stop burn out.

TrekDedicated said:

When I ride, I ride pretty hard. I recently purchased a HRM so I can have an accurate data feedback. I maintain a 175-185 bpm. I read all these topics/web pages/etc that have all these different 'stages' to train in, but I don't feel like I am getting a work out in anything other than around 180bpm. My rides only feel 'worthwhile' when I am pushing myself.

Do I need to just get tough/discipline myself and try to train in the different % of HRMax or what?

Thanks!

Have you done a VO2 max test to determine your maximum HR and E1, E2 and E3 zones?

ed073 said:

Have you done a VO2 max test to determine your maximum HR and E1, E2 and E3 zones?

How on earth would a VO2max test determine heart rate based training zones?

I actually just did the same thing, purchased a HRM and realized that my rides were red-lining my body, but the "right" ride seems sooo dreary and slow.
I'm basing my numbers off of the "220 minus your age formula". Is there another formula I should be using??

The best way would be to do your own stress test to determine your max HR. My 220 - age was 184, but I've pushed myself to 196 and I don't believe that was maximum effort :eek: But I'm using 196bpm as my max until I push beyond that.

Make sure you are fit and have been checked out by a doctor prior to trying to do a stess test on your own.

To determine how to do a stress test, so some searching on the web or pick up a training book. Your HRM may have come with directions on how to do it. I know my Polar 725 did.

Roadie_scum said:

How on earth would a VO2max test determine heart rate based training zones?

Sorry....when I did mine, it was combined with a max HR test.

Zer0hmz said:

I actually just did the same thing, purchased a HRM and realized that my rides were red-lining my body, but the "right" ride seems sooo dreary and slow.
I'm basing my numbers off of the "220 minus your age formula". Is there another formula I should be using??

The 220 minus age formula (or any formula for that matter) is only a broad based guidline that you can use until you are fit and have been exercising for a while. Then you can go out and do your own stress test, such as a few 20 minute TT efforts followed by max effort up a nice long hill. That should give you a better idea of what your MaxHR actually is.

According to the 220 minus age formula, my MaxHR should be 176. However, I've had mine up to 191 doing just what I described above. The downside is that I've had to adjust my training zones upwards. 🙁

Don't do soemthing like that until you've been training for a while though as your heart will feel like it's going to explode!

Edit: Yes, the 65% - 70% type rides definitely do feel dreary and slow. I still force myself to do them though.

Very well then, thanks Doctor Morbius. I shall continue my dreary rides in search of a strong and healthier heart...and some fat loss 😉

My riding is for cardio purposes anyway, so I guess I'll keep in the "right" zone. I will do as you suggested...the only downside is that I don't have ANY hills here...I'm in south Florida...sea level everwhere! I will however try those TT's you say....

DeRosa_AV said:

How do you maintain this HR for a an endurance ride (4-5 hours). Each work out should have a specific goal, long rides to build endurance should be around 120-140 bpm and then as you get into shape for the season you should be doing higher intensity workouts but still maintain a longer lower intensity ride during this period. You should combine low and high intensity as well as recovery to get the maximum benefit and stop burn out.

How can you tell someone what HR they should be working out at if you don't know how old they are?

derby said:

How can you tell someone what HR they should be working out at if you don't know how old they are?

Do a max HR stress test

edit-[not a VO2 max test......🙂]

derby said:

How can you tell someone what HR they should be working out at if you don't know how old they are?

Age doesn't tell you much either, since max HR varies quite a bit by individual, and the "220-age" formula is too low for fit people. For example, I'm 56, and my max HR is 184, a full 20 bpm higher. It's not that hard to determine your max on the road after you've been cycling for a while.

Most training programs I've seen advise doing the great majority of workouts/miles at an endurance pace of 65-75% max HR. In the "LA Performance Plan" book, Lance says he does his long 4-6 hr endurance rides strictly at 120-124 bpm...60% of his 203 max HR. I'd guess this is about the level of effort he's been riding at the TdF in the peloton the first week.

In that book, Carmichael talks about monitoring time spent above LT since that high-intensity really takes careful recovery.

dhk said:

Age doesn't tell you much either, since max HR varies quite a bit by individual, and the "220-age" formula is too low for fit people. For example, I'm 56, and my max HR is 184, a full 20 bpm higher. It's not that hard to determine your max on the road after you've been cycling for a while.

Most training programs I've seen advise doing the great majority of workouts/miles at an endurance pace of 65-75% max HR. In the "LA Performance Plan" book, Lance says he does his long 4-6 hr endurance rides strictly at 120-124 bpm...60% of his 203 max HR. I'd guess this is about the level of effort he's been riding at the TdF in the peloton the first week.

In that book, Carmichael talks about monitoring time spent above LT since that high-intensity really takes careful recovery.

What amazes me about Lance is he's going 20 MPH at 60% of his MaxHR. It's incredible! When I'm riding at an average of 133 BPM (or 70% of MaxHR) I'm only going a paltry 13.6 MPH average for a 2 hour ride. When I'm on my MTB it's about 11.5 - 12.5MPH. In other words ... I suck!! 😄

Agree. I saw Lance and the gang at the Tour de Georgia in April, and that really brought home to me that they are in a different league entirely. Of course, the top pro's have all the right genetics. And, he's been racing and training hard since he was 14 while most of us have been earning a living some other way and just cycling for recreation.

Would say your speed at 70% max HR will improve as you put in the miles. I've ridden 3000 miles since 1 Jan so far this year, which is about double my previous total annual mileage, and can tell the results in terms of average speeds at the same HRs.

Not stellar progress, but I've come to believe we just have to put in the big miles to really see gains in aerobic speed and HR reduction. Key is to learn to enjoy the ride.

ed073 said:

Sorry....when I did mine, it was combined with a max HR test.

No worries 😎

Doctor Morbius said:

What amazes me about Lance is he's going 20 MPH at 60% of his MaxHR. It's incredible! When I'm riding at an average of 133 BPM (or 70% of MaxHR) I'm only going a paltry 13.6 MPH average for a 2 hour ride. When I'm on my MTB it's about 11.5 - 12.5MPH. In other words ... I suck!! 😄

Yeah, but are you riding in a peloton?? If your 13.6 is riding solo, then you could likely maintain a good 3mph+ more in the draft. You still suck compared to Lance (me too), but maybe not as bad as it seems at first glance.

Good point on the drafting. I seem to average a least 2 mph faster in a group.....at least when they are doing all the work and I'm just sucking wheels. Only works well on the flats though....when the rolling hills start and everyone's staying in the big ring, I tend to blow up and fall off the back for good.

Actually, I'd bet Lance's 60% cruise speed is more like 25 mph in the big peloton.

WINGNUTT said:

Yeah, but are you riding in a peloton?? If your 13.6 is riding solo, then you could likely maintain a good 3mph+ more in the draft. You still suck compared to Lance (me too), but maybe not as bad as it seems at first glance.

Nope. No peloton. Just me and my trusty steed. I'd like to know that I'm fit enough to do club rides before joining up for some kind of group riding.

I understand that riding in a peloton can save a rider 40% of their energy. At least that's what Bob Roll and the commentators on OLN are saying while I'm watching the TDF.